Preparatory Phase: Specific Preparation

Meso-cycle for a CHAMPS 100 meter sprinter for February

Duration Week18 Week19 Week20 Week21
Time % Time % Time % Time %
Strength 75 19 90 22 0 0 0 0
Speed 0 0 0 0 0 0 0 0
Coordination 85 21 80 20 0 0 40 9
Flexibility 95 24 0 0 0 0 50 11
Reaction time 0 0 70 17 60 13 50 11
Agility 71 18 0 0 90 20 0 0
Aerobic respiration 0 0 75 19 70 16 60 13
Balance 0 0 0 0 0 0 0 0
Speed endurance 0 0 50 12 60 13 70 16
Muscular endurance 75 19 40 10 0 0 90 20
Start 0 0 0 0 90 20 0 0
Phases 0 0 0 0 0 0 85 19
Techniques 0 0 0 0 80 18 0 0
Total 401 100 405 100 450 100 445 100
Total
Minutes Percentage
165 10
0 0
205 12
145 9
180 11
161 9
205 12
0 0
180 11
205 12
90 5
85 5
80 5
1701 100

Sunday
Warm up for 8 mins
Stretching 6 mins
Jumping Jacks * 20
100*4
Drills (high knees, butt kick) *2
Ladder drills * 2
Couch stretching 10 mins
Jog for cool down 5 mins
Micro-cycle for a CHAMPS 100 mete
Monday Tuesday
Jog for warm up 8 mins Jog for warm up 8 mins
Lunges for 4 minutes Stretching 6 mins
Jumping Jacks * 20 Jumping Jacks * 20
100m * 2 100m
Drills (high knees, butt kick) * 2 Drills (high knees, butt kick) * 2
Ladder drills * 2 Ladder drills * 2
Couch stretching for 5 mins Couch stretching for 10 mins
Jog for cool down 15 mins Jog for cool down 5 mins

Components Time
Strength 75
Cordination 85
Flexibility 95
Agility 71
Muscular endurance 75
o-cycle for a CHAMPS 100 meter sprinter for week 18
Wednesday Thursday Friday
R Jog for warm up 8 mins Jog for warm up 8 mins
E Dynamic stretching 6 mins Statistic stretching 6 mins
S Upper body gym work 5 mins Lower body gym work 5 mins
T 100m*4 100m*2
R Drills (high knees, butt kick) * 2 Drills (high knees, butt kick) * 2
E Ladder drills * 2 Ladder drills * 2
S Couch stretching for 10 mins Couch stretching for 10 mins
T Jog for cool down 5 mins Jog for cool down 5 mins
Saturday
Jog for warm up 8 mins
Stretching 6 mins
Jumping Jacks*20
100m
Drills (high knees, butt kick) *2
Ladder drills * 2
Couch stretching for 10 mins
Jog for cool down 5 mins
Seasons
Months October November
Weeks 1 2 3 4 5 6 7 8
Intensity L L M M L M L L
Volume M M L L M L M M

Components of fitness
Strength * * * * * * *
Speed
Coordination * * * * *
Flexibility * *
Reaction time * * * *
Agility
Aerobic respiration
Balance * * * * * *
Speed endurance
Muscular endurance * * * * * * *

Start
Phases
Techniques
 Pre-season
r December January February
9 10 11 12 13 14 15 16 17 18
L L L M L L L L L L
M M M L M M M M M M

* * * * * * * * * *

* * * * * * * * *
* * * * * * *
* * * * *
* * * * *
* * * * * *
* * * * *

* * * * * * * * *
 Macro-cycle for a CHAMPS 100 meter sprinter
C
February March April
19 20 21 22 23 24 25 26 27 28
L M M M H M H H H H
M H H H M H H H H H

* * * * * * *
* * *
* * * * * * *
* * * * *
* * * * * *
* * * *
* * * * * * * * *
* * *
* * * * * * *
* * * * * * *

* * * * * *
* * *
* * * * * *
r sprinter
Competition season
April May June
29 30 31 32 33 34 35 36 37 38
H H H H H H H H H L
H H H H H H H H H M

* * * * * * *
* * *
* * * * * *
* * * * *
* * * *
* * * * * *
* * *
* * * * *
* * * * *
* * * * * *

* * * * *
* * * * * * *
* * * *
 Transition
June July August
39 40 41 42 43 44 45 46 47 48
L H L L L L L L L L
M M M L L L L L L L

* * * * * * * * *
*
* * * * *
* * *
* * *
* * *
* *
* * * * * *
*
* * * * * * * *

* *
* * * * *
* *
 September
49 50 51 52
L L L L
L L L L

* * * *

*
* *

*
* *

* * * *